Potassium Benefits and Sources

Potassium is an essential mineral that is needed in the body for electrolyte and water balance, in addition to the daily functioning of cells. Certain types of cooking, such as boiling, can destroy the potassium in some foods so it is often better to steam, bake or stir-fry vegetables. In addition, food processing reduces the amount of potassium in many foods and a diet high in processed foods and low in fresh fruits and vegetables is often lacking in potassium. The recommended daily amount of potassium for an adut is 4,700 milligrams, so it is important to include potassium-rich foods in daily meals.

Sourcemilligrams of potassium
1/2 cup beet greens, cooked655
1/2 cup lima beans, cooked485
1/2 medium baked potato with skin463
1/2 cup yam, cooked456
1/2 cup acorn squash, cooked448
1/2 cup spinach, cooked420
1/2 cup portabella mushrooms, cooked265
1/2 cup prune juice354
1/2 cup kiwi281
1/2 cup orange juice258
1/2 cup apricots201
1/2 ounce pistachios143
1/2 cup unsweetened coconut water198
Source: Dietary Guidelines for Americans

These are the recommended daily allowances for potassium, according to gender and age:

Agemilligrams of potassium RDA
1-33000
4-83800
9-134500
14+4700